Another hockey season is upon us, but before lacing up your skates, ensure you include proper nutrition into your training regime. Proper nutrition in the form of food and fluids fuels the body to do work and enhance performance. Adequate fueling prior to , during, and after training or games you can aid in maintaining optimal health, decreasing the risk of injury, delay fatigue, and sustain skill, technique and coordination.

The athletes’ day to day nutrition is important for overall health and performance, but what does an athlete require for their daily training and/or games? The information supplied below is a general outline to help design a nutrition strategy for your hockey performance.

* High fat, high fibre, and high protein foods will delay digest so try to limit.
* Amount of carbohydrates will depend on timing prior to training

During

For training sessions lasting longer than 60 minutes, nutrition support is valuable in maintaining an adequate fuel and fluid supply.

Focus On – Carbohydrates and fluids

√ Drink fluids to stay hydrated 150-300 ml per 30 minutes
√ Consume 30-60 grams of carbohydrates per hour
For training/games longer than 60 minutes, sport drinks can be ideal. They supply a compact form of fluids and carbohydrates. (Check Nutrition Facts Table for amounts of carbohydrates. 5-8% is an ideal amount of carbohydrates .)

Note: The above are general guidelines can be used to design your individual nutrition strategy. It is important to note, nutrition strategies should be individualized to suit your training/games, age, gender, and tolerance. If individual strategies are required consult a local sport dietitian in your area.

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